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What's up folks,after a winded introduction,the new guy here needs to say a few things about my training. I love straining under heavy weight. I love being big. After regretfully "wasted" time bouncing from one routine to another. Even though a particular day (Thursday) is a little hard to make time for,I'm going to stick to this one for at minimum 12 months,which means august 2013.

Its a bastardized version of "Westside" conjugate programming. I have not set up bands or chains yet and my training days are Mon/Tue/Thu/Fri

Tuesday is ME Upper. Typically bench,floor press,incline press or push-press. Lat and bicep assistance,plus rotator cuff work. I stopped doing direct rotator work for a couple weeks,shoulders hurt,started back and no more problems.

Thursday is Dynamic Effort (speed) Lower. Squats and either deads or power cleans,plus low back assistance.

Friday is DE Bench. Speed bench,triceps,delts and some sort of vertical back movement.